warm-up: 10min

3rounds

  • 10 butterfly sit-up
  • 10 push-ups
  • 10 hollow rocks
  • 10 pull-ups
  • 10 t2b

 

15min cap

27 - 21 - 15 - 9

  • american kb swings
  • burpees

rest 2min

15min amrap

3-6-9-12-15-18-21-...

  • box jump overs
  • hr push-ups

rest 2min

 

rowling w/ bear crawls - 15min cap

  • row 1000m (stop every 100m - for evey -/+meters 1 bear crawl penalty for a minimum of 1/100m)

mobility

  • lizard, pigeon
  • childs, cobra  
  • happy baby pose
  • low back

 

 

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